Smith-Machine Shoulder Press

1. Adjust the bench so that it's centered and upright in the Smith machine. Sit down on the bench with your back flat against the backrest.

2. Position yourself so that the bar is in line with your shoulders. You may need to adjust the bar height to align it properly with your seated position.

3. Unrack the bar by rotating the bar to unlock it, and then lower it to your shoulders with your hands slightly wider than shoulder-width apart.

4. Keep your feet flat on the floor, a solid foundation is important for this exercise.

5. Press the bar upwards in a vertical line until your arms are fully extended but not locked out.

6. Pause at the top of the movement for a second, while maintaining control of the bar.

7. Lower the bar back to the starting position, just above your shoulders, keeping the movement controlled and not allowing the weight to drop suddenly.

8. Repeat for the desired number of repetitions and sets. Ensure you rest adequately between sets.

9. After you've completed your sets, make sure to lock the bar back in place by rotating it back into the slots on the Smith machine.

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